Welcome to this delightful Mediterranean Baked Fish recipe! If you’re looking for a simple, flavorful, and healthy dinner option, you’ve come to the right place. This baked fish dish brings together the vibrant flavors of the Mediterranean in a way that’s easy to prepare and incredibly satisfying. Let’s dive into the recipe!
Introduction
Mediterranean Baked Fish is a classic dish that combines the rich flavors of olive oil, fresh herbs, and vibrant vegetables, all baked to perfection. This recipe simplifies the Mediterranean tradition, offering a healthy meal that’s packed with nutrients. With ingredients like fresh thyme, baby tomatoes, and flavorful fish fillets, it’s a great option for a weeknight dinner or a special occasion. Whether you’re a fan of Italian or Mediterranean cuisine, this dish is a must-try!
Chick Fil A Sauce Recipe lovers will also appreciate the vibrant and zesty elements in this recipe, which perfectly complement a range of side dishes.
Ingredients for Mediterranean Baked Fish
- 1/3 cup olive oil – for that authentic Mediterranean richness
- 4 garlic cloves, sliced – brings aromatic flavor
- 6 sprigs fresh thyme – adds a fresh herbal note
- 1 1/2 cup baby tomatoes, whole – juicy and sweet
- 4 haddock fillets – or any white fish of your choice
- 1/4 teaspoon salt and pepper – to season
- 1/2 teaspoon chili flakes (optional) – for a touch of heat
- 1 cup Mezzetta olives – a variety of your choice, for a briny touch
- 1/4 cup Mezzetta sliced jalapeños – adds a spicy kick
- 2 teaspoons Mezzetta capers, drained – provides a tangy flavor
Optional substitutions:
- Replace haddock with cod, sea bass, or tilapia.
- If avoiding olives, try adding sliced zucchini for a vegetable twist.
- For a milder heat, skip the chili flakes and jalapeños.
How to Make Mediterranean Baked Fish – Step by Step
Step 1: Preheat your oven to 450°F. Place your baking dish with the olive oil in the oven to heat for 6-8 minutes.
Step 2: While the dish is preheating, season your fish fillets with salt, pepper, and chili flakes. This step is crucial for flavoring the fish early on.
Step 3: Once the pan is preheated, carefully remove it from the oven and add in the garlic slices, half of the thyme sprigs, baby tomatoes, and fish fillets. This method will infuse the fish with intense Mediterranean flavors as they bake.
Step 4: Scatter the Mezzetta olives around the fish and top with sliced jalapeños and capers. Lower the oven temperature to 375°F and bake for 15-18 minutes, depending on the size of your fillets.
Step 5: For a beautifully charred look, broil the fish for an additional 2 minutes after baking.
Step 6: Once done, drizzle the flavorful olive oil from the pan over the fish fillets and garnish with the remaining thyme sprigs. Serve immediately and enjoy!
Helpful Tips for Mediterranean Baked Fish
- Use fresh ingredients whenever possible for the best flavors.
- If your fish fillets are thick, consider adding an extra 2-3 minutes to the cooking time to ensure they’re cooked through.
- For a more intense flavor, marinate the fish in olive oil, garlic, and thyme for 30 minutes before baking.
Cooking Tips for the Best Mediterranean Baked Fish
- Invest in a good quality olive oil. The olive oil is a key ingredient in this recipe, so choose a high-quality, extra virgin variety for the best flavor.
- Ensure your oven is fully preheated before adding the fish. This will help the fish cook evenly and avoid sticking to the pan.
Serving Suggestions for Mediterranean Baked Fish
This dish pairs beautifully with:
- Herbed couscous or quinoa for a light and fluffy base.
- Grilled vegetables such as zucchini, eggplant, or bell peppers.
- A fresh Mediterranean salad with cucumbers, feta, and olives.
For drinks, a crisp white wine like Sauvignon Blanc or a refreshing sparkling water with lemon would be perfect accompaniments.
Nutritional Information
This recipe is not only delicious but also nutritious. Here’s the breakdown per serving:
- Calories: 178 kcal
- Fat: 12g
- Carbohydrates: 5g
- Protein: 20g
- Sodium: 450mg
For those looking for a healthy Mediterranean baked fish option, this dish is an excellent source of lean protein and healthy fats, with low carbs and moderate calorie content.
Nutritional Information (per serving)
- Calories: 178 kcal
- Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 48mg
- Sodium: 450mg
- Carbohydrates: 5g
- Fiber: 1g
- Sugar: 2g
- Protein: 20g
Storage and Leftovers for Mediterranean Baked Fish
To store, place the leftover fish in an airtight container and refrigerate for up to 2 days. When reheating, it’s best to use a low heat setting in the oven (around 300°F) to prevent the fish from drying out. Alternatively, you can microwave it on a low setting for 1-2 minutes.
To maintain the crispy texture, avoid reheating the fish in the microwave if possible.
Frequently Asked Questions (FAQs) for Mediterranean Baked Fish
1. Can I use frozen fish fillets?
Yes! Just be sure to thaw them completely before seasoning and baking for the best results.
2. What other herbs can I use?
Rosemary, oregano, or parsley would work well in this recipe if you don’t have thyme.
3. Can I make this dish ahead of time?
Yes, you can prepare the ingredients ahead, but it’s best to bake the fish right before serving to keep it fresh and moist.
4. How do I know when the fish is done?
The fish should flake easily with a fork when fully cooked, and the internal temperature should reach 145°F.
Related Recipes for Mediterranean Baked Fish Lovers:
If you enjoyed this recipe, check out these similar dishes:
- Ultimate Cowboy Casserole Cornbread
– a hearty, flavor-packed casserole.
- Sausage Balls with Red Lobster Mix
– an easy and delicious appetizer.
Conclusion
We hope you love this Mediterranean Baked Fish recipe as much as we do! It’s a fantastic way to bring Mediterranean flavors to your dinner table with minimal effort. Give it a try, and don’t forget to share your variations or feedback with us. Happy cooking!
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Mediterranean Baked Fish Recipe – Easy & Flavorful Meal
Description
Welcome to this delightful Mediterranean Baked Fish recipe! If you’re looking for a simple, flavorful, and healthy dinner option, you’ve come to the right place. This baked fish dish brings together the vibrant flavors of the Mediterranean in a way that’s easy to prepare and incredibly satisfying. Let’s dive into the recipe!
Ingredients
- 1/3 cup olive oil – for that authentic Mediterranean richness
- 4 garlic cloves, sliced – brings aromatic flavor
- 6 sprigs fresh thyme – adds a fresh herbal note
- 1 1/2 cup baby tomatoes, whole – juicy and sweet
- 4 haddock fillets – or any white fish of your choice
- 1/4 teaspoon salt and pepper – to season
- 1/2 teaspoon chili flakes (optional) – for a touch of heat
- 1 cup Mezzetta olives – a variety of your choice, for a briny touch
- 1/4 cup Mezzetta sliced jalapeños – adds a spicy kick
- 2 teaspoons Mezzetta capers, drained – provides a tangy flavor
Optional substitutions:
- Replace haddock with cod, sea bass, or tilapia.
- If avoiding olives, try adding sliced zucchini for a vegetable twist.
- For a milder heat, skip the chili flakes and jalapeños.
Instructions
Step 1: Preheat your oven to 450°F. Place your baking dish with the olive oil in the oven to heat for 6-8 minutes.
Step 2: While the dish is preheating, season your fish fillets with salt, pepper, and chili flakes. This step is crucial for flavoring the fish early on.
Step 3: Once the pan is preheated, carefully remove it from the oven and add in the garlic slices, half of the thyme sprigs, baby tomatoes, and fish fillets. This method will infuse the fish with intense Mediterranean flavors as they bake.
Step 4: Scatter the Mezzetta olives around the fish and top with sliced jalapeños and capers. Lower the oven temperature to 375°F and bake for 15-18 minutes, depending on the size of your fillets.
Step 5: For a beautifully charred look, broil the fish for an additional 2 minutes after baking.
Step 6: Once done, drizzle the flavorful olive oil from the pan over the fish fillets and garnish with the remaining thyme sprigs. Serve immediately and enjoy!
Equipment
2Pcs Heart Shape Cake Pans, Aluminum Heart Cake Mold, Reusable 10 inch
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Kids Chill Leak-Proof Lunch Box – Included Reusable Ice Pack Keeps Food Cold
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- Use fresh ingredients whenever possible for the best flavors.
- If your fish fillets are thick, consider adding an extra 2-3 minutes to the cooking time to ensure they’re cooked through.
- For a more intense flavor, marinate the fish in olive oil, garlic, and thyme for 30 minutes before baking.
